WODconnect

Workout list by Tommi Tuomola FQ

  • Push Pull EMOM Workout

    10 Min EMOM
    Alternate between;
    Odd 10 double KB push Press 20/12 (scale up or down as needed
    Even 5-8 strict chin up ( change reps on ability scale with less if needed

    So 5 sets on pull and 5 sets on press.

  • EMOM 36 Workout

    Working for 36 Mins;

    1. Row 15/10 CAL
    2. 2-8 Strict Pull up
    3. 10 Hollow Rock
    4. 1-3 Rope climbs
    5. 30-50 DU's or 40 sec practice
    6. Rest

  • EMOM20 Workout

    Every minute on the minute for 20 minute rotate through the given movements.

  • For Quality Workout

    3 rounds for QUALITY
    10 strict pull ups
    12 strict T2B
    14 barbell lunges (front rack) 60/40 kg

  • For Quality Workout

    Not for time, quality reps
    3 rounds
    10 ring dips
    15 ring rows
    20 weighted sit-ups (kb, db, plate etc)

  • 12 min for quality Workout

    For quality, 12 min

    16 x Overhead walking lunges db/kb
    32 x mountain climbers
    64 x double unders (unbroken)

    Lungeseissa tee joko kahvakuulalla tai käsipainolla, tee 8 per käsi. Tämä ei ole "nupit kaakkoon" harjoitus vaan tee sellaisella tahdilla ja kiloikka että laatu pysyy hyvänä. RX - versiossa tuplat tehdään putkeen joten jos stiplaat hypyt alusta.

    Mountain climbersissa lasketaan näin:
    Vasen jalka - > yksi toisto, oikea jalka yksi toisto jne

    Skaalaukset:
    Overhead lunges -> skaalaus kahvakuula eturäkissä tai pelkällä kehonpainolla
    Tuplat > skaalattuna ei tarvitse tehdä putkeen. Mikäli hypyt ei vielä hallussa niin skaalaus on 1 min du harjoittelua

  • Conditioning Workout

    Complete the following chipper for time with a 4min on - 2 min off ratio:

    15 Power Snatch 50/35kg
    30 T2B
    30 Box Jump
    10 RMU / BMU
    30 DB Push Press Alt 22,5/15kg
    150 DU
    30 Pull-Up
    30 Burpee
    90 m Farmers carry pinch grip 20/15kg

    TC 28min!

  • EMOM 16 Workout

    2 Strict Chin-Up
    4 Thruster 20/15kg*

    *Focus on flawless form!

  • Conditioning Workout

    Every 4 minutes x 6 sets
    Front rack carry x 50 meters
    Alternating DB/KB push press x 16
    Bar muscle up x 4

    Goal is sub 2 min rounds. Pick a challenging gymnastic movement and go heavy w/db or kb's. Try to "jog" or walk fast.

  • For quality Workout

    15 min for quality

    5 strict toes to bar
    20 hollow rock
    5 strict pull ups
    20 glute bridge

    Focus on quality not intensity. Rest as needed but try keep a steady pace.